Spinach also contains membranes called thylakoids, which up the release of satiety hormones and have been shown to reduce cravings for sweet stuff. The result? You'll be less tempted to chow down on dessert when you're done。

菠菜还含有一种叫做类囊体的物质，据研究表明，这种物质能够释放足量荷尔蒙，减少人对甜食的欲求。结果呢，当你吃完饭，来份甜点大快朵颐的欲望就减少了。

An Apple 苹果

Munching on one apple a day is a refreshingly simple diet strategy. Apples are packed with water and fiber to keep you full on relatively few calories. Plus, apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to research。

一种既简单又小清新范的减肥策略就是每天吃一个苹果。苹果富含水分和纤维素，能让你摄取相对低量卡路里的同时，还不觉得饿。同时，苹果还是少数几种含有果胶的水果之一，研究表明，这种营养元素能让消化的速度自然减慢，促进人体产生饱腹感。